Chronic Adaptations to Anaerobic Training

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Chronic Adaptations to Anaerobic Training
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• Chronic exercise provides stimulus for the
  systems of the body to change
• Systems will adapt according to level,
  intensity, and volume

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Factors that Affect Adaptations to Training

• Specificity of training
• Metabolic differences (aerobic vs. anaerobic)
  activities
• Metabolic differences within an activity
• Genetic endowment
• Fiber type patterns
• Somatotype ( Ecto,Meso,Endo)
• Environmental factors

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Factors cont.

• Fitness training status
• Time course of adaptations
• Magnitude of expected changes
• Mechanism of adaptations
• Gender
• Mechanism of adaptations
• Age
• Children vs. adults vs. older adults

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Specificity of training

• In order for a training program to be beneficial,
  it must develop the specific physiological
  capabilities required to perform a given sport or
  activity.
• SAID specific adaptation to imposed demand.

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Metabolic Contributions to Exercise Training

• Anaerobic metabolism
• High intensity, short duration exercise energy
• PRIMARILY from stored phosphagens and ATP
• Stored phosphagens (creatine phosphate, CP) are
  molecules w/ high energy chemical bonds that when
  broken down, provide energy for immediate use
• Anaerobic glycolysis utilized at beginning of
  sustained exercise (regardless of intensity)

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Intensity of Training

• Training intensity relates to how hard one
  exercises.
• Exercise intensity represents the most critical
  factor for successful training.

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Volume of Training

• Training adaptations are best achieved when
  optimal amount of work in training sessions
• Optimal amount of work varies individually
• Training volume can be increased by either
  duration or frequency
• Improvement depends in part on kcals per session
  and work/week

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• Anaerobic training effects are best developed
  through sprint training, shorter and faster
  interval training, plyometric training, circuit
  training, and resistance (strength and power)
  training.
• The greatest adaptations occur at the
  muscle-tissue level.
• They include

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Muscle hypertrophy

• Significant enlargement of muscle fibers (mainly
  Type 2B fast-twitch fibers) resulting in muscular
  hypertrophy (an increase in the cross-sectional
  size of the muscle) and subsequently, greater
  strength
• Hypertrophy occurs as a result of an increased
  size and number of myofibrils per muscle fiber
  and increased amounts of myosin and actin
  myofilaments
• Muscular hypertrophy is more pronounced in males
  than females due to greater levels of
  testosterone.

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Increased muscular stores of ATP and PC

• Muscular hypertrophy is accompanied by increased
  muscular stores of ATP and PC, as well as enzymes
  required to break down and resynthesise ATP
• Increased capacity of the ATP-PC system greater
  energy release and faster restoration of ATP
• Benefits athletes in activities that require
  speed, strength and power.

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Increased glycolytic capacity

• Enhanced muscular storage of glycogen and
  increases in the levels of glycolytic enzymes.
• Capacity of the anaerobic glycolysis system to
  produce energy is enhanced

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Cardiac hypertrophy

• Most significant circulatory system adaptation
  resulting from anaerobic training
• Increase in heart muscle size
• Anaerobic training produces an increase in the
  thickness of the ventricular walls
• No change in stroke volume, however there is a
  more forceful contraction.

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Other anaerobic training adaptations

• Increase in the strength and size of connective
  tissues such as tendons and ligaments
• Increase in the number of motor units recruited
  for maximum contractions
• Increase in the speed of nerve-impulse
  transmission to the muscle cells and increase in
  the speed of muscular contraction

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Summary of Chronic Adaptations to Training
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